Still Flailing as I approach 50

[irongeek]

Today: Fluff and buff

Press w/belt - 155 x 5, 5, 4, 3, 4, 3
Rows w/belt and straps - 225 x 10, 10, 10
LTEs: 13, 13, 11
Curls: 12, 13, 11

LTEs and curls were super-setted to save time. Got a good pump in my arms. A little sore today, but not as bad as I thought.

[irongeek]

Back at it:

SSB squat w/belt - 315 x 8r x 5 s
Bench - 225 x 10, 10, 10, 9, 8

Tough workout. Bench was a tad too heavy. Wanted 10 x 5. Maybe next week...

I think I'm going to try a little HLM program, but with my own twist. Same weight each session, same number of sets. Just adjust reps per set. So, for squats today I did 8s. Wednesday I'll do 4s and Friday I'll do 6s. It'll still be lots of volume, for sure.

[irongeek]

Light Day (but not easy):

SSB w/belt - 315 x 4r x 5s
Bench - 225 x 6r x 5s
DL w/belt - 365 x 5r x 3s

[irongeek]

Press Day:

Press w/belt - 150 x 5r x 4s
Curls 80 x 15, 13, 12
LTE - 80 x 15, 11, 6
Uphill Treadmill - 20 minutes @ 3.1mph @ 10 deg

Press felt better this week - last week only got 2 sets of 150.

[irongeek]

Medium Day:

SSB w/belt - 315 x 6r x 5s
Bench - 225 x 8r x 5s
Rows w/belt and straps - 225 x 10, 12, 10

[irongeek]

Heavy Day:

Volume Squat - SSB w/belt - 320 x 8r x 5s
Volume Bench - 225 x 10, 10, 10, 10, 9 (doh!)

Crap. Didn't get my goal bench today, but did better than last week. I'll take it.

[irongeek]

Yesterday:
Pullups - BW x 7r x 10s (Took a while - needed more rest the last few sets)
2.5mile walk (pleasant day)

Today:
SSB squat w/belt - 320 x 4r x 5s
Bench - 225 x 6r x 6s (did an extra set because I was procrastinating doing deadlifts)
DL w/belt - work up to 425 x 5

[irongeek]

Yesterday:
Press w/belt - 150 x 6r x 4s
Curls - 85lb + bar - 10r x 3s

Today:
SSB w/belt - 385 x 5 (PR!), 320 x 6r x 4s
Bench - 225 x 8r x 6s
RDL on 25lb bumpers w/belt - 315 x 8r x 3s

Very happy today. On a whim, I decided to try something heavy on squats to see where I'm at. Previously, my best 385lb set was for 3 reps. This set of 5, however, was probably the hardest squat set I've done in a while. Amazed that this one set pretty much wiped me out the rest of the session. But I made my goals nonetheless - just had to take a bit more rest between sets.

[irongeek]

4th of July Hangover workout:

Pullups - BW x 10r x 4s
Dips - BW x 20, 15, 12, 10
BB Curls - 75 x 15, 12, 11 + 6 + 4

Every set was accompanied by a headache.

[irongeek]

Volume day:

SSB w/belt - 325 x 8r x 5s
Bench - 225 x 10r x 5s

Very pleased with bench. 2 weeks ago, I got only 3 sets of 10. Last week, I got 4 sets of 10. This week, I hit my goal of 5 sets of 10. I think this may be the best I've ever been on the bench. No idea what my e1rm is, but damn, the pec-pump was amazing!